VISVESVARAYA TECHNOLOGICAL UNIVERSITY

JNANA SANGAMA, BELAGAVI- 590 018

Report
on
NON CREDIT MANDATORY COURSE (NCMC)
Physical Education & Sports- 21PE83
Submitted in Partial Fulfillment for the Award of Degree of

Bachelor of Engineering
in

CSE (Artificial Intelligence & Machine Learning)

Submitted by
Aadi B Kumar
1RN21AI002

​ ​ NCMC Guide ​ ​ ​ NCMC Dept. Coordinator

Ms. Kavyashree H L​ ​ ​ ​ Dr. Mallikarjun H M
Asst. Prof., CSE (AI & ML) Dept.​ Asst. Prof., CSE (AI & ML) Dept.

Physical Education
Mr. Prathap N
Physical Edu- Director

Department of CSE (ARTIFICIAL INTELLIGENCE & MACHINE LEARNING)

RN SHETTY TRUST®
RNS INSTITUTE OF TECHNOLOGY
Autonomous Institution Affiliated to VTU, Recognized by GOK, Approved by AICTE
(NAAC ‘A+ Grade’ Accredited, NBA Accredited (UG - CSE, ECE, ISE, EIE and EEE)
Channasandra, Dr. Vishnuvardhan Road, Bengaluru - 560 098
Ph: (080)28611880, 28611881 URL: www.rnsit.ac.in
2024– 25
 RN SHETTY TRUST®
RNS INSTITUTE OF TECHNOLOGY
Autonomous Institution Affiliated to VTU, Recognized by GOK, Approved by AICTE
(NAAC ‘A+ Grade’ Accredited, NBA Accredited (UG - CSE, ECE, ISE, EIE and EEE)
Channasandra, Dr. Vishnuvardhan Road, Bengaluru - 560 098
Ph: (080)28611880, 28611881 URL: www.rnsit.ac.in
Department of CSE (ARTIFICIAL INTELLIGENCE & MACHINE LEARNING)

NON CREDIT MANDATORY COURSE CERTIFICATE

This is to certify that the Non-Credit Mandatory Course (NCMC)- Physical Education &
Sports(21PE83) has been successfully carried out by Aadi B Kumar bearing USN:
1RN22AI002 bonafide student of RNS Institute of Technology in partial fulfillment of the
requirements for the award of degree of Bachelor of Engineering in Dept. of CSE (Artificial
Intelligence & Machine Learning) of Visvesvaraya Technological University, Belagavi
during 2024-25. It is certified that all corrections/suggestions indicated for Internal Assessment
have been incorporated in the report. The NCMC- Physical Education & Sports (21PE83)
report has been approved as it satisfies the academic requirements in respect of NCMC for the
said degree.

……………………… ……………………… ……………………… ……………………… …………………….…

Ms. Kavyashree H L Dr. Mallikarjun H M Mr. Prathap N Dr. Andhe Pallavi Dr. Ramesh Babu H S
NCMC Guide NCMC Dept. Physical Education Director Prof. & HoD, Principal
Coordinator Dept. of CSE- (AI &
ML)

External Exam
Name of the Examiners​ ​​ ​ Signature with Date
1.

2.
 RN SHETTY TRUST®
RNS INSTITUTE OF TECHNOLOGY
Autonomous Institution Affiliated to VTU, Recognized by GOK, Approved by AICTE
(NAAC ‘A+ Grade’ Accredited, NBA Accredited (UG - CSE, ECE, ISE, EIE and EEE)
Channasandra, Dr. Vishnuvardhan Road, Bengaluru - 560 098
Ph: (080)28611880, 28611881 URL: www.rnsit.ac.in
Department of CSE (ARTIFICIAL INTELLIGENCE & MACHINE LEARNING)

DECLARATION

I, AADI B KUMAR bearing the USN 1RN21AI002, student of Bachelor of Engineering in Dept. of
CSE (Artificial Intelligence & Machine Learning)at RNS Institute of Technology, Bengaluru, hereby
declare that the Non Credit Mandatory Course(NCMC)- NON CREDIT MANDATORY COURSE-
Physical Education & Sports (21PE83) work has been carried out by me under the supervision and
guidance of Department Staff Coordinators submitted by me as a partial fulfillment for the award of
Bachelor of Engineering degree in CSE (Artificial Intelligence & Machine Learning) from
Visvesvaraya Technological University, Belagavi during 2024-25. I also declare that, this work has not
been submitted previously for the award of any degree or diploma, by me, to any institution.

Aadi B Kumar
1RN21AI002
 ACKNOWLEDGEMENT
I want to profoundly thank the Management of RNS Institute of Technology for providing me
such a healthy environment for pursuing this work.

I am thankful to Dr. M K Venkatesha, Director, RNS Institute of Technology for providing me

excellent facilities for carrying out this programme.

I am grateful to Dr. Ramesh Babu H S, Principal, RNS Institute of Technology for providing me
excellent facilities and academic ambience for carrying out this work at RNSIT.

I express my thanks to Dr. Andhe Pallavi, Prof. & Head, CSE (AI & ML) Dept. for her valuable
support.

I am also grateful to NCMC guide Ms. Kavyashre H L & I sincerely acknowledge and thank the
support extended by Dr. Mallikarjun H M, Department NCMC Coordinator during the execution
of NCMC.

I am also grateful to Mr. Prathap N, Physical Education Director for his valuable guidance,
suggestions, and cheerful encouragement during the Non-Credit Mandatory Course NCMC.

Finally, I take this opportunity to extend my gratitude and respect to my parents, teaching and
non-teaching staff of the Department and all my friends who have directly or indirectly supported
me during the period of this course.

Aadi B Kumar
1RN21AI002
 Visvesvaraya Technological University
(State University of Government of Karnataka Established as per the VTU Act, 1994)
“Jnana Sangama”, Belagavi - 590 018, Karnataka State
Department of Physical Education & Sports
Guideline for Athletic and Sports
Semester Course Title Content No. of Hours
Fitness Components Meaning and Importance, Fit India Movement, Definition of fitness,
Components of
fitness, Benefits of fitness, Types of fitness and Fitness tips.
Practical Components: Speed, Strength, Endurance, Flexibility, and
Agility
KABADDI
A. Fundamental skills
1.​ Skills in Raiding: Touching with hands, Use of leg-toe touch,
squat leg thrust, side kick, mule kick, arrow fly kick, crossing of
Speed Strength Endurance baulk line. Crossing of the Bonus line.
Agility Flexibility 2.​ Skills of holding the raider: Various formations, catching from
particular position, different catches, catching formation and
techniques.
3.​ Additional skills in raiding: Escaping from various holds,
techniques of escaping from chain formation, offense and defense.
4.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretations and duties of the officials.
Total 32
A. Fundamental skills hrs
1.​ Skills in Chasing: Sit on the box (Parallel & Bullet toe method),
3rd Sem Get up from the box (Proximal & Distal foot method), Give Kho
(Simple, Early, Late & Judgment), Pole Turn, Pole Dive, 2 hrs /
Tapping, Hammering, Rectification of foul. week
Kho kho
2.​ Skills in running: Chain Play, Ring play and Chain & Ring mixed
play.
3.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretations and duties of the officials.

A. Fundamental skills
1.​ Skills in Raiding: Touching with hands, Use of leg-toe touch,
squat leg thrust, side kick, mule kick, arrow fly kick, crossing of
baulk line. Crossing of Bonus line.
2.​ Skills of holding the raider: Various formations, catching from
Kabaddi particular position, different catches, catching formation and
techniques.
3.​ Additional skills in raiding: Escaping from various holds,
techniques of escaping from chain formation, offense and defense.
4.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretations and duties of the officials
Track Events
1.​ Starting Techniques: Standing start and Crouch start (its variations) use
of Starting Block.
2.​ Acceleration with proper running techniques.
3.​ Finishing technique: Run Through, Forward Lunging and Shoulder
Shrug.
Long Jump: Approach Run, Take-off, Flight in the air (Hang Style/Hitch Kick) and
Athletics Track- Sprints Landing
th Jumps- Long Jump Shot put: Holding the Shot, Placement, Initial Stance, Glide, Delivery Stance
4 Sem Throws- Shot Put Recovery (Perry O’Brien Technique)
Total 32
hrs

2 hrs /
week
 A. Fundamental skills
1.​ Service: Under arm service, Side arm service, Tennis service,
Floating service.
Volleyball 2.​ Pass: Under arm pass, Over head pass.
3.​ Spiking and Blocking.
4.​ Game practice with application of Rules and Regulations
B. Rules and their interpretation and duties of officials.
A. Fundamental skills:
Overhand service, Side arm service, two hand catching, one hand
Throw ball overhead return, side arm return.
B. Rules and their interpretations and duties of officials

110 Mtrs and 400Mtrs:

Hurdling Technique :Lead leg Technique, Trail leg Technique, Side
Athletics
Hurdling, Over the Hurdles Crouch start (its variations) use of Starting
Track- 110 &400
Block.
Mtrs
Approach to First Hurdles, In Between Hurdles, Last Hurdles to Finishing.
Hurdles Jumps- High
High jump: Approach Run, Take-off, Bar Clearance (Straddle) and
Jump Throws-
Landing.
Discuss Throw
Discus Throw: Holding the Discus, Initial Stance Primary Swing, Turn,
Release and Recovery (Rotation in the circle).
A. Fundamental Skills
Kicking: Kicking the ball with inside of the foot, Kicking the ball with Full
Instep of the foot, Kicking the ball with Inner Instep of the foot, Kicking the
ball with Outer Instep of the foot and Lofted Kick.
Trapping: Trapping- the Rolling ball, and the Bouncing ball with sole of the
foot.
Dribbling: Dribbling the ball with Instep of the foot, Dribbling the ball with Total 32
Inner and Outer Instep of the foot. hrs
Football Heading: In standing, running and jumping condition.
th
5 Sem Throw-in: Standing throw-in and Running throw-in.
Feinting: With the lower limb and upper part of the body. 2 hrs /
Tackling: Simple Tackling, Slide Tackling. week
Goal Keeping: Collection of Ball, Ball clearance- kicking, throwing and
deflecting.
Game practice with application of Rules and Regulations.
B. Rules and their interpretation and duties of officials.
A. Fundamental Skills
Passing: Short pass, Long pass , push pass, hit
Trapping.
Dribbling and Dozing.
Penalty stroke practice.
Hockey Penalty corner practice.
Tackling: Simple Tackling, Slide Tackling.
Goal Keeping, Ball clearance- kicking, and deflecting.
Game practice with application of Rules and Regulations.
B. Rules and their interpretation and duties of officials.

Relay Race: Starting, Baton Holding/Carrying, Baton Exchange in between

Athletics Track- zone, and Finishing
Relays Jumps-Triple Triple Jump: Approach Run, Take-off, Flight in the Hop, Step, Jump and
Jump Landing
Throws- Javelin Javelin Throw: Grip, Carry, and Recovery (3/5 Impulse
Throw stride). Release

A. Fundamental Skills
Batting - Forward Defense Stroke, Backward Defense Stroke, Off Drive, On
Drive, Straight Drive, Cover Drive, Square Cut. Total 32
Bowling -Out-swing, In-swing, Off Break, Leg Break and Googly. hrs
CRICKET Fielding: Catching - The High Catch, The Skim Catch, The Close Catch
th and throwing at the stumps from different angles. Long Barrier and Throw,
6 Sem
Short Throw, Long Throw,Throwing on the Turn. 2 hrs /
Wicket Keeping week
B. Rules and their interpretation and duties of officials
 A.Fundamental Skills
Player Stances – walking, extending walking, L stance, cat stance
Grip – standard grip, choke
grip Batting – swing and
BASEBALL bunt. Pitching
Baseball : slider, fast pitch, curve ball, drop ball, rise ball, change up,
knuckle ball, screw ball,
B. Rules and their interpretation and duties of officials.
Athletics Combined Events: Heptathlon all the 7 events
Combined Events- Decathlon: All 10 Events
Heptathlon & Pole Vault: Approach Run, Planting the Pole,Take-off, Bar Clearance and
Decathlon Jumps- Landing.
Pole Vault Throws- Hammer Throw: Holding the Hammer, Initial Stance Primary Swing, Turn,
Hammer Throw Release and Recovery (Rotation in the circle).
A. Fundamental Skills
1.​ Passing: Two hand Chest Pass, Two hands Bounce Pass, One hand
Baseball
2.​ Pass, Side arm Pass, Overhead Pass, Hook Pass.
3.​ Receiving: Two hand receiving, One hand receiving, Receiving
in stationary position, Receiving while Jumping and Receiving
while Running.
4.​ Dribbling: How to start dribble, drop dribble, High Dribble, Low
Basketball Dribble, Reverse Dribble, Rolling Dribble.
5.​ Shooting: Lay-up shot and its variations, One hand set shot, Two
hands jump shot, Hook shot, Free Throw.
6.​ Rebounding: Defensive rebound and Offensive rebound. Total 32
7.​ Individual Defence: Guarding the player with the ball and without hrs
the ball, Pivoting.
th 8.​ Game practice with application of Rules and Regulations.
7 Sem
B. Rules and their interpretation and duties of officials 2 hrs /
week
A. Fundamental skills
1.​ Catching: one handed, two handed, with feet grounded and in
flight.
2.​ Throwing (Different passes and their uses): One hand passes
(shoulder, high shoulder, underarm, bounce, lob), two hand passes
(Push, overhead and bounce).
3.​ Footwork: Landing on one foot, landing on two feet, Pivot,
Running pass.
Netball 4.​ Shooting: One hand, forward step shot, and backward step shot.
5.​ Techniques of free dodge and sprint, sudden sprint, sprint and stop,
sprinting with change at speed.
6.​ Defending: Marking the player, marking the ball, blocking, inside
the circle, outside the circle. Defending the circle edge against the
passing.
7.​ Intercepting: Pass and shot.
8.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretation and duties of officials
A. Fundamental skills
1.​ Basic Knowledge: Various parts of the Racket and Grip.
2.​ Service: Short service, Long service, Long-high service.
Individual games 3.​ Shots: Over head shot, Defensive clear shot, Attacking clear shot,
Shuttle Badminton Drop shot, Net shot, Smash.
4.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretations and duties of the officials.

A. Fundamental skills
1.​ Basic Knowledge: Various parts of the Racket and Grip (Shake Hand &
Pen Hold Grip).
2.​ Stance: Alternate & Parallel. Total 32
3.​ Push and Service: Backhand & Forehand. hrs
th Table Tennis 4.​ Chop: Backhand & Forehand.
8 Sem 5.​ Receive: Push and Chop with both Backhand & Forehand.
6.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretations and duties of the officials 2 hrs /
week
 A. Fundamental Skills
1.​ Catching, Throwing and Ball control,
2.​ Goal Throws: Jump shot, Center shot, Dive shot, Reverse shot.
3.​ Dribbling: High and low.
4.​ Attack and counter attack, simple counter attack, counter attack from
Handball two wings and center.
5.​ Blocking, GoalKeeping and Defensive skills.
6.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretation and duties of officials

A. Fundamental skills
1.​ Basic Knowledge: Various parts of the Racket and Grip.
2.​ Service: Short service, Long service, Long-high service.
3.​ Shots: Over head shot, Defensive clear shot, Attacking clear shot, Drop
Ball Badminton shot, Net shot, Smash.
4.​ Game practice with application of Rules and Regulations.
B. Rules and their interpretation and duties of officials
 Table of Contents
(As per 2021 Scheme Physical Education & Sports (21PE83) Syllabus)

Chapter Page
Chapter Name
. No. No.

Fitness Components, Speed Strength Endurance Agility Flexibility, Kho

1
kho
Athletics Track- Sprints Jumps- Long Jump Throws- Shot Put,
2
Volleyball, Throw ball
Athletics - Track- 110 &400 Mtrs, Hurdles Jumps- High Jump Throws-
3
Discuss Throw, Football, Hockey
Athletics Track- Relays Jumps-Triple Jump, Throws- Javelin Throw,
4
CRICKET, BASEBALL
Athletics Combined Events- Heptathlon & Decathlon Jumps- Pole Vault
5
Throws- Hammer Throw, Basketball, Netball
Individual games - Shuttle Badminton, Table Tennis, Handball, Ball
6
Badminton
7 Sports activity-1

8 Sports activity-2

9 Sports activity-3

10 Sports activity-4

11 Sports activity-5

12 Sports activity-6
 Physical Education & Sports- 21PE83

Chapter 1
Fitness Components, Speed Strength Endurance Agility
Flexibility, Kho kho
1.1​ Fitness Components
Physical fitness is essential for overall well-being and optimal performance in sports
and daily activities. The key fitness components include warming up, strength,
speed, agility, flexibility, and cardiovascular endurance. These components
enhance physical efficiency, reduce the risk of injuries, and improve athletic
performance.

Warming up(Free Hand Exercises)

1.​ Definition:​
Warming up prepares the body for physical activity by increasing blood flow,
raising muscle temperature, and improving flexibility.
2.​ Exercises:
●​ Arm Circles
●​ Neck Rotations
●​ Side Bends
●​ Torso Twists
●​ Leg Swings
3.​ Benefits:
●​ Reduces the risk of muscle injuries
●​ Enhances mobility and flexibility
●​ Prepares muscles and joints for strenuous activities

Strengths-Pushups-Pullups
1.​ Definition: It is crucial for overall power, endurance, and resistance to
fatigue.

Pushups

1.​ Description: Body weight exercise targeting the chest, shoulders, triceps, and
cores.

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 Physical Education & Sports- 21PE83

2.​ Benefits: Builds upper body strength, improves endurance, and enhances
stability.

Pullups

1.​ Description: Upper body exercise where one pulls their body up using a
horizontal bar.
2.​ Benefits: Develops back, shoulder, and arm muscles while improving grip
strength.

Speed- 3 mtr Dash

1.​ Definition:​
Speed is the ability to move quickly from one point to another. It is a key
component in sports requiring rapid acceleration and quick movements.
2.​ 3-Meter Dash Test:

A short sprint measuring the reaction time and acceleration of an individual

over a 3-meter distance.

3.​ Benefits:
●​ Improves quick movements
●​ Enhances reaction time
●​ Develops explosive power

Agility-Shuttle Run

1.​ Definition:​
Agility is the ability to change direction quickly while maintaining speed and
control. It is vital for sports requiring quick reflexes and multi-directional
movement.
2.​ Shuttle Run Test:

The participant runs back and forth between two lines, touching the ground at
each end.

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 Physical Education & Sports- 21PE83

1.​ Benefits:
●​ Enhances coordination and reflexes
●​ Improves reaction time in sports
●​ Develops footwork and balance

Flexibility- Sit and Reach

Definition:​
Flexibility is the ability of muscles and joints to move through their full range of
motion. It helps in preventing injuries and improving posture.

Sit and Reach Test:

●​ The participant sits on the ground with legs extended straight and reaches
forward as far as possible without bending knees.

Benefits:

●​ Enhances muscle elasticity

●​ Reduces stiffness and risk of injuries
●​ Improves overall posture and movement efficiency

Cardiovascular Endurance Harvard Step test

Definition:​
Cardiovascular endurance is the ability of the heart, lungs, and circulatory system to
sustain prolonged physical activity.

Harvard Step Test Procedure:

●​ The participant steps up and down on a 45 cm (18-inch) platform for 5

minutes at a rate of 30 steps per minute.
●​ Heart rate is measured before and after to assess recovery rate.​

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 Physical Education & Sports- 21PE83

Benefits:

●​ Improves heart and lung efficiency

●​ Increases stamina and endurance
●​ Enhances aerobic capacity

1.2​ Speed Strength Endurance Agility Flexibility

Physical fitness is a combination of various components that contribute to overall
athletic performance and health. The five major components—Speed, Strength,
Endurance, Agility, and Flexibility—are essential for improving sports performance
and daily activities.

1.​ Speed

Definition:

Speed is the ability to move quickly from one place to another in the shortest time
possible. It is crucial in sports such as sprinting, football, and basketball.

Types of Speed:

●​ Acceleration Speed: The ability to increase velocity quickly (e.g., sprint

start).
●​ Maximum Speed: The highest speed an individual can achieve.
●​ Endurance Speed: The ability to maintain high speed over a longer period.

Training Methods:

●​ Sprint Drills (10m, 20m, 30m dashes)

●​ Resisted Running (Parachute or weighted sled sprints)
●​ Plyometric Exercises (Bounding, high knees, and skipping drills)​

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 Physical Education & Sports- 21PE83

Benefits:

●​ Enhances reaction time and reflexes

●​ Improves overall performance in fast-paced sports
●​ Develops explosive power and quick acceleration

2. Strength

Definition:

Strength is the ability of muscles to exert force against resistance. It is essential for
power-based sports like weightlifting, wrestling, and rugby.

Types of Strength:

●​ Maximal Strength: The highest amount of force a muscle can exert (e.g.,
deadlifts).
●​ Explosive Strength: The ability to exert force quickly (e.g., jumping,
sprinting).
●​ Endurance Strength: The ability to sustain muscular effort over time (e.g.,
pushups, planks).

Training Methods:

●​ Weight Training (Squats, Bench Press, Deadlifts)

●​ Bodyweight Exercises (Pushups, Pull-ups, Planks)
●​ Resistance Band Workouts

Benefits:

●​ Increases muscle mass and bone density

●​ Enhances performance in strength-based sports
●​ Improves overall physical resilience

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 Physical Education & Sports- 21PE83

3. Endurance

Definition:

Endurance is the ability of the body to sustain prolonged physical activity. It is crucial
for long-distance running, swimming, and cycling.

Types of Endurance:

●​ Cardiovascular Endurance: The efficiency of the heart and lungs in

supplying oxygen (e.g., marathon running).
●​ Muscular Endurance: The ability of muscles to perform repeated
contractions over time (e.g., plank holds, rowing).

Training Methods:

●​ Long-distance Running, Swimming, Cycling

●​ High-Intensity Interval Training (HIIT)
●​ Circuit Training

Benefits:

●​ Improves stamina and energy levels

●​ Enhances lung and heart efficiency
●​ Increases recovery speed after intense activity

4. Agility

Definition:

Agility is the ability to change direction quickly while maintaining speed, balance,
and control. It is important in sports like football, tennis, and basketball.

Training Methods:

●​ Shuttle Runs
●​ Ladder Drills
●​ Cone Drills (Zig-zag sprints, T-test, Illinois agility test)

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 Physical Education & Sports- 21PE83

Benefits:

●​ Enhances coordination and reflexes

●​ Improves quick changes in movement direction
●​ Reduces injury risk by improving stability

5. Flexibility

Definition:

Flexibility is the range of motion of a joint or group of muscles. It is crucial for injury
prevention and overall movement efficiency.

Training Methods:

●​ Static Stretching (Holding a stretch position for 20-30 seconds)

●​ Dynamic Stretching (Leg swings, Arm circles, Torso twists)
●​ Yoga and Pilates

Benefits:

●​ Reduces muscle stiffness and risk of injuries

●​ Improves posture and joint mobility
●​ Enhances overall athletic performance

A well-balanced fitness program should incorporate all five components: Speed, Strength,
Endurance, Agility, and Flexibility. Training in these areas improves overall performance,
prevents injuries, and enhances physical well-being.

1.3​ Kho kho

Kho-Kho is a traditional Indian tag sport that requires speed, agility, endurance, and
strategic play. It is played between two teams of 12 players (9 active players and 3
substitutes) on a rectangular field. The game involves chasing and dodging skills,
making it a test of reflexes, stamina, and teamwork.

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Basic Rules of Kho-Kho

1.​ Team Composition:

○​ Each team has 12 players, but only 9 enter the field at a time.
○​ The teams take turns playing as Chasers (Defenders) and Runners (Attackers).​

2.​ Match Duration:

○​ The game consists of two innings, each with 9 minutes for chasing and 9
minutes for running.​

3.​ Playing Area:

○​ The field is 29m × 16m with a center lane and 8 wooden poles.
○​ Players sit in a zig-zag formation facing alternate directions.​

4.​ Gameplay:
○​ The chasers attempt to tag out the runners by touching them.
○​ The runners try to avoid being touched until time runs out.
○​ The chasers cannot cross the centerline but can pass the chase by touching
their teammate's back and saying "Kho."​

5.​ Winning the Game:

○​ The team with the most successful tags (outs) wins the match.

Fundamental Skills in Kho-Kho

1. Chasing Skills:

●​ Sitting Position: Chasers must sit properly in the zig-zag formation for quick
movement.
●​ Kho Technique: The chaser must give a proper "Kho" (pass) by touching the back of
a teammate.
●​ Sudden Direction Change: Quick turns and feints help in trapping the runner.
●​ Pole Dive & Tap: Using poles to dive and tag runners in tricky situations.​

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 Physical Education & Sports- 21PE83

2. Running Skills (Dodging & Defending):

●​ Zig-Zag Running: Running in sharp angles to confuse chasers.

●​ Sudden Acceleration: Quick bursts of speed to escape chasers.
●​ Fake Turns: Pretending to change direction but continuing forward to confuse the
opponent.

3. Pole Turning & Dodging:

●​ Pole Play: Runners use poles to change direction quickly.

●​ Side-Stepping: Small quick steps to avoid getting tagged.
●​ Turning on Toes: Helps in changing directions without losing balance.

Fitness Components in Kho-Kho

1. Speed:

●​ Essential for both chasers and runners to tag or escape quickly.

●​ Drills: 30m sprints, reaction speed training.

2. Strength:

●​ Needed for quick take-offs and sudden stops.

●​ Drills: Push-ups, squats, core training.

3. Endurance:

●​ Players must maintain high energy levels for entire 9-minute sessions.
●​ Drills: Long-distance running, shuttle runs.

4. Agility:

●​ Players must be fast and flexible to change directions quickly.

●​ Drills: Ladder drills, T-drill, cone drills.

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 Physical Education & Sports- 21PE83

5. Flexibility:

●​ Helps in dodging, bending, and quick movements.

●​ Drills: Dynamic stretching, yoga, hamstring & hip mobility exercises.

Conclusion

Kho-Kho is a fast-paced, high-endurance sport requiring speed, agility, and strategic

teamwork. Training should focus on quick reflexes, explosive movements, and
stamina-building exercises to enhance performance on the field.

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 Physical Education & Sports- 21PE83

Chapter 2
Athletics Track- Sprints Jumps
2.1​ Long Jump

Athletics includes track and field events, which test an athlete’s speed, strength,
endurance, and agility.

A. Track Events: Sprints

●​ Sprinting is a short-distance race (100m, 200m, 400m) requiring explosive

speed and power.
●​ Starting Techniques:
○​ Standing Start and Crouch Start (used in professional races).
○​ Use of Starting Block for a powerful push-off.
●​ Acceleration & Finish:
○​ Rapid increase in speed using proper running mechanics.
○​ Forward lunging & shoulder shrug at the finish line to gain
milliseconds.

B. Jumping Events: Long Jump

●​ Phases of Long Jump:

1.​ Approach Run: Sprint with controlled speed.
2.​ Take-off: Using one foot to launch upward.
3.​ Flight: Executing techniques like Hang Style or Hitch Kick.
4.​ Landing: Extending legs forward for maximum distance.

C. Throwing Events: Shot Put

●​ Holding the Shot: Grip it at the base of fingers, not the palm.
●​ Placement & Initial Stance: The shot rests near the neck; body positioned
sideways.
●​ Techniques:
○​ Glide Technique (Perry O’Brien Technique): A powerful backward
push and turn.

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 Physical Education & Sports- 21PE83

○​ Rotational Technique: Spinning motion for momentum and greater

distance.
2.2​ Volleyball

Volleyball is a team sport requiring coordination, power, and strategic play.

A. Fundamental Skills:

1.​ Service Techniques:

○​ Underarm Service: For beginners, using a swinging motion.
○​ Side Arm & Floating Service: More advanced techniques.​

2.​ Passing & Setting:

○​ Underarm Pass (Bump): Used for receiving serves and defensive
play.
○​ Overhead Pass (Set): Used for setting up an attack.​

3.​ Spiking & Blocking:

○​ Spiking: Jumping and hitting the ball with force.
○​ Blocking: Jumping to prevent the opponent’s attack.​

4.​ Game Strategies:

○​ Rotation system for better positioning.
○​ Defensive formations like W Formation for effective coverage.
2.3​ Throw ball

Throw ball is a fast-paced sport similar to volleyball but with catching and throwing
instead of volleying.

A. Fundamental Skills:

1.​ Serving:
○​ Overhand & Sidearm Service: Throwing the ball over the net.
2.​ Catching & Passing:
○​ Two-hand Catching: Secure grip to prevent dropping.
○​ Overhead Return: Quick ball return with one hand.

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3.​ Attacking & Defending:

○​ Jump Throws: Gaining height to attack better.
○​ Blocking & Positioning: Covering opponent throws.

B. Rules and Officials’ Duties:

●​ Team of 7 players with 5 substitutes.

●​ Ball must be caught cleanly without double touch.
●​ Each team gets three passes before sending the ball over.

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Chapter 3
Athletics
3.1​ Track- 110 & 400 meter

1. 110m Hurdles

A. Techniques & Phases

1.​ Starting Phase:

○​ Use of crouch start with starting blocks.
○​ Quick explosive push-off for acceleration.​

2.​ Hurdling Phase:

○​ Lead Leg Technique: The leg extending first over the hurdle.
○​ Trail Leg Technique: The second leg follows quickly to
minimize time.
○​ Stride Pattern: Maintaining an optimal 3-stride rhythm
between hurdles.​

3.​ Finishing Phase:

○​ Lunging forward at the finish line for milliseconds advantage.

B. Key Training Drills

●​ Hurdle Mobility Drills: Improves flexibility & clearance speed.

●​ Sprint Drills: Enhances acceleration.
●​ Plyometrics: For explosive jumping power.

2. 400m Sprint

The 400m race is a combination of speed and endurance, often called a long
sprint.

A. Race Strategy & Phases

1.​ Start (0-50m):

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○​ Fast acceleration out of the blocks.

○​ Maintain an aggressive pace.​

2.​ Curve Running (50-200m):

○​ Lean slightly inward to maintain balance.
○​ Control breathing and maintain form.​

3.​ Final Stretch (200-400m):

○​ Gradual speed maintenance to avoid burnout.
○​ Strong finishing kick in the last 50m.​

B. Key Training Drills

1.​ Interval Training: Builds stamina.

2.​ Sprint-Endurance Workouts: Enhances speed retention.
3.​ Strength Training: Leg & core exercises for power.

3.2​ Hurdles Jumps- High Jump

1. Hurdles (High & Intermediate Hurdles)

Hurdling is a sprint event with barriers that require speed, rhythm, and technique to
clear efficiently.

A. Key Phases of Hurdling

1.​ Start & Acceleration:

○​ Use of crouch start with explosive push-off.
○​ Fast first three strides before reaching the first hurdle.​

2.​ Hurdling Technique:

○​ Lead Leg: Extends forward and straight over the hurdle.
○​ Trail Leg: Sweeps quickly to maintain momentum.
○​ Arm Movement: Balance and rhythm during clearance.

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3.​ Stride Pattern:

○​ 110m Hurdles: Typically uses a 3-stride pattern between hurdles.
○​ 400m Hurdles: Uses a 13-15 stride pattern, adjusting for fatigue.​

4.​ Finishing Phase:

○​ Lean forward at the finish line for milliseconds advantage.

B. Training Drills

●​ Hurdle Drills: Quick lead and trail leg recovery.

●​ Sprint Drills: Enhances acceleration.
●​ Plyometrics: Improves jumping power and speed.​

2. High Jump

The high jump requires an athlete to clear a horizontal bar using a powerful takeoff
and effective body positioning.

A. Techniques & Phases

1.​ Approach Run:

○​ J-curve approach for optimal takeoff.
○​ Gradual acceleration into the jump.
2.​ Takeoff:
○​ One-foot takeoff with explosive knee drive.
○​ Lean backward to maximize height.
3.​ Flight & Clearance:
○​ Fosbury Flop Technique: Arched back over the bar.
○​ Scissors Technique (beginner level).
4.​ Landing:
○​ Controlled back-first landing on the mat.

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B. Training Drills

●​ Bounding Drills: Improves explosive strength.

●​ Core & Leg Strength Training.
●​ Flexibility Exercises: Enhances arching over the bar.

3.3​ Throws- Discuss Throw

The Discus Throw is a track and field event where an athlete throws a heavy disc
(discus) as far as possible. It requires a combination of strength, technique, balance,
and explosive power.

1. Phases of the Discus Throw

A. Grip & Stance

●​ The discus is held with fingers spread and the thumb supporting the side.
●​ Stance: Feet shoulder-width apart, body relaxed, weight distributed evenly.

B. Rotation & Swing

1.​ Preliminary Swing:

○​ The athlete swings the discus to build momentum.
○​ Body rotates slightly to prepare for the spin.​

2.​ Turn & Pivot:

○​ The thrower spins on the pivot foot, transferring weight from the rear
foot to the lead foot.
○​ The discus follows the body's rotation.​

3.​ Power Position & Release:

○​ The athlete enters the power position (sideways stance).
○​ The discus is thrown using an explosive hip and arm extension.
○​ The release angle is typically 35-40 degrees for maximum distance.​

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4.​ Follow-through & Recovery:

○​ The body continues to rotate after the throw.
○​ Balance is maintained to avoid fouling.​

2. Key Techniques

●​ Rotation Technique: Uses a full spin for maximum power.

●​ Standing Throw Technique: For beginners, focusing on arm and hip power.

3. Training Drills

●​ Plyometric Training: Improves explosive power.

●​ Core Strength Workouts: Enhances balance during rotation.
●​ Medicine Ball Throws: Develops arm and shoulder strength.
●​ Flexibility Drills: Helps in achieving smooth, efficient motion.

4. Rules & Regulations

1.​ The throw must land within the sector lines (34.92-degree angle).
2.​ The athlete must stay inside the throwing circle until the discus lands.
3.​ Faults: Stepping outside the circle, throwing outside the sector, or failing to
complete a full rotation.

3.4​ Football

Football (Soccer) is a globally popular sport played between two teams of 11 players
each. The objective is to score goals by getting the ball into the opponent’s net while
following specific rules and strategies.

1. Fundamental Skills

A. Kicking Techniques

●​ Inside Foot Pass: Used for short, accurate passes.

●​ Instep Kick (Laces): Used for powerful shots and long passes.

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●​ Outside Foot Pass: Useful for curved passes and dribbles.

●​ Lofted Kick: For crossing or shooting from long distances.

B. Trapping (Ball Control)

●​ Foot Trap: Stopping the ball using the inside, sole, or top of the foot.
●​ Thigh Trap: Controlling the ball using the thigh to bring it down.
●​ Chest Trap: Used to absorb and control aerial balls.

C. Dribbling

●​ Close Control Dribbling: Using short touches for precise control.

●​ Speed Dribbling: Using longer touches to move quickly.
●​ Feints & Tricks: Moves like step-overs and body feints to beat defenders.

D. Passing

●​ Short Pass: For quick team play.

●​ Long Pass: Switching play or counterattacks.
●​ Through Pass: Sending the ball behind defenders for an attacking player.

E. Heading

●​ Attacking Header: Used to score goals from crosses.

●​ Defensive Header: Clearing the ball away from danger.

F. Tackling & Defending

●​ Block Tackle: Using the foot to stop an opponent’s movement.

●​ Slide Tackle: A last-resort defensive move to win back possession.
●​ Pressing: Closing down space to disrupt the opponent’s play.

G. Goalkeeping

●​ Shot Stopping: Reacting quickly to save shots.

●​ Positioning: Staying in the right place to reduce scoring angles.
●​ Distribution: Throwing or kicking the ball to start an attack.

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2. Game Play & Strategies

●​ Formations: 4-4-2, 4-3-3, 3-5-2, etc., depending on playing style.

●​ Attacking Strategies: Possession-based play, counter-attacks, wing play.
●​ Defensive Strategies: Zonal marking, man-to-man marking, high pressing.

3. Rules & Regulations

●​ Match Duration: 90 minutes (two halves of 45 minutes).

●​ Offside Rule: A player is offside if they receive the ball ahead of the last
defender.
●​ Fouls & Free Kicks: Physical fouls result in free kicks or penalties.
●​ Yellow/Red Cards: Warnings for misconduct, with red cards leading to
ejection.

4. Training Drills

●​ Passing Drills: Quick one-touch passing exercises.

●​ Shooting Drills: Practicing finishing under pressure.
●​ Defensive Drills: One-on-one tackling and positioning drills.
●​ Agility & Speed Training: Ladder drills, shuttle runs, and sprints.

3.5​ Hockey

Hockey is a fast-paced sport played between two teams, where players use sticks to
hit a ball or puck to score goals. The game requires a combination of speed, agility,
coordination, and strategic teamwork.

1. Fundamental Skills

A. Passing & Receiving

●​ Short Pass: Quick and accurate for close teammates.

●​ Push Pass: A controlled, close-range pass without raising the ball.
●​ Slap Pass: A powerful pass used over longer distances.
●​ Receiving: Stopping or controlling the ball using the stick's flat side.

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B. Dribbling & Ball Control

●​ Indian Dribble: Rapid side-to-side movement to outmaneuver opponents.

●​ Straight Dribble: Keeping the ball close while running forward.
●​ 3D Skills: Lifting and controlling the ball to bypass defenders.

C. Shooting Techniques

●​ Hit Shot: A powerful strike for long-range shooting.

●​ Slap Shot: A quick and effective shot for passing or scoring.
●​ Flick & Scoop: Used to lift the ball over obstacles, often for penalty corners.

D. Tackling & Defense

●​ Block Tackle: Using the stick to stop an opponent's movement.

●​ Jab Tackle: Poking the ball away with the stick.
●​ Flat Stick Tackle: A defensive move by positioning the stick parallel to the
ground.

E. Goalkeeping Skills

●​ Positioning: Staying in the best spot to block shots.

●​ Diving Saves: Extending the body to stop shots.
●​ Clearing the Ball: Kicking or deflecting the ball away from danger.

2. Game Play & Strategies

●​ Formations: 3-4-3, 4-3-3, or 5-3-2 based on attacking and defensive balance.

●​ Offensive Strategies: Wing play, counter-attacks, overlapping runs.
●​ Defensive Strategies: Zonal marking, pressing, and counter-blocking.

3. Rules & Regulations

●​ Match Duration: 4 quarters of 15 minutes each.

●​ Offside Rule: No offside in modern field hockey.
●​ Penalty Corners: Awarded for defensive fouls inside the striking circle.
●​ Cards: Green (warning), Yellow (temporary suspension), Red (ejection).

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4. Training Drills

●​ Passing & Shooting Drills: Quick passing, triangle plays, target shooting.
●​ Agility Drills: Cone dribbling, shuttle runs, speed ladder exercises.
●​ Defensive Drills: 1v1 tackling, marking, intercepting passes.​

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Chapter 4
Athletics Track- Relays Jumps-Triple Jump

1. Relay Races

Relay races involve teams of four runners passing a baton while covering a set
distance. The most common relay races are:

●​ 4x100 meters (each runner covers 100m)

●​ 4x400 meters (each runner covers 400m)

A. Key Techniques

1.​ Starting Position – First runner begins in a crouch start using starting blocks.
2.​ Baton Holding & Carrying – Held at the lower end with a firm grip to avoid
drops.
3.​ Baton Exchange Zones – Runners must exchange the baton within a 20m
zone.
4.​ Exchange Techniques –
○​ Upsweep Method: Receiver grabs baton from below.
○​ Downsweep Method: Receiver grabs baton from above.
○​ Push Pass: The outgoing runner receives the baton with an extended
arm.
5.​ Finishing the Race – The last runner must sprint through the finish line
without slowing down.​

B. Rules & Regulations

●​ Baton must be exchanged within the exchange zone.

●​ Dropping the baton can lead to disqualification if recovery causes obstruction.
●​ Running outside the lane results in disqualification.​

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2. Triple Jump

The Triple Jump consists of a hop, step, and jump, requiring explosive power and
balance.

A. Phases of the Triple Jump

1.​ Approach Run – A fast sprint to generate momentum (usually 12-16 strides).
2.​ Hop Phase – Jump off the same foot as takeoff and land on the same foot.
3.​ Step Phase – Switch legs, landing on the opposite foot.
4.​ Jump Phase – A powerful leap into the sand pit, landing with both feet.

B. Techniques & Drills

●​ Bounding Drills – To improve leg strength and coordination.

●​ Single Leg Hops – Enhances explosive takeoff ability.
●​ Core & Balance Training – Stability exercises for better control.

C. Rules & Regulations

●​ The jump must start behind the takeoff board.

●​ If any part of the foot crosses the foul line, the attempt is invalid.
●​ The athlete must land within the designated landing pit area.

Throws- Javelin Throw

The Javelin Throw is a track and field event where athletes throw a spear-like object
as far as possible while following specific techniques and rules.

1. Basic Techniques

A. Grip & Hold

●​ American Grip: Thumb and first two fingers grip the cord.
●​ Finnish Grip: Javelin held between the thumb and index finger.
●​ V Grip: Javelin is held between the index and middle finger.

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B. Approach Run

●​ Athletes run 30-36 meters to gain speed.

●​ The run should be gradual acceleration, not an all-out sprint.

C. Throwing Phase

1.​ Withdrawal – Javelin is brought back behind the head while running.
2.​ Cross-Step (5 Stride Rhythm) – A sideways step that builds momentum.
3.​ Final Stride & Release –
○​ The throwing arm extends fully.
○​ The chest leads, and the body leans back before release.
○​ Javelin should be thrown at an optimal angle of 30° to 36° for
maximum distance.

D. Recovery Phase

●​ After release, the thrower must not cross the foul line.
●​ A controlled landing helps avoid injury.

2. Training Drills

●​ Sprint & Run-Up Drills – Improve speed and coordination.

●​ Medicine Ball Throws – Strengthen throwing muscles.
●​ Flexibility Drills – Shoulder and wrist mobility exercises.
●​ Core & Leg Strength Workouts – Essential for powerful throws.

3. Rules & Regulations

●​ The javelin must land tip-first for a valid throw.

●​ The athlete must stay within the runway and not step over the foul line.
●​ The throw is measured from the point where the javelin first touches the
ground.
●​ The athlete gets three to six attempts, depending on the competition.

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CRICKET

Cricket is a bat-and-ball game played between two teams of eleven players each. The
game involves batting, bowling, fielding, and wicketkeeping, with the primary
objective of scoring more runs than the opponent.

1. Fundamental Skills

A. Batting Techniques

●​ Forward Defense Stroke – Used to block the ball safely.

●​ Backward Defense Stroke – To protect the stumps from short-pitched
deliveries.
●​ Off Drive, On Drive, Cover Drive, Square Cut – Used to score runs in
different directions.
●​ Sweep Shot, Hook Shot, Pull Shot – Played against short deliveries.

B. Bowling Techniques

●​ Fast Bowling: Out-swing, In-swing, Yorkers, Bouncers.

●​ Spin Bowling: Off Break, Leg Break, Googly, Doosra.
●​ Line & Length Control: Essential for restricting runs and taking
wickets.

C. Fielding Skills

●​ Catching Techniques: High Catch, Skim Catch, Close Catch.

●​ Throwing Techniques: Short Throw, Long Throw, Direct Hit.
●​ Diving & Sliding: Helps in saving runs and taking difficult catches.

D. Wicket Keeping Skills

●​ Quick Reflexes – Needed to catch fast deliveries.

●​ Stumping – Removing the bails quickly when a batsman steps out.
●​ Glove Work – Proper catching techniques for different deliveries.

2. Game Rules & Format

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●​ Test Match – Five-day format, each team bats twice.

●​ One Day International (ODI) – 50 overs per side.
●​ Twenty20 (T20) – 20 overs per side, fast-paced game.

Basic Rules:

●​ A run is scored when batsmen cross between the wickets.

●​ A batsman is out by bowled, caught, LBW, run out, or stumped.
●​ No-ball, wide ball, and leg byes affect the flow of the game.

3. Training & Fitness

●​ Batting Drills: Shadow batting, net practice, footwork drills.

●​ Bowling Drills: Wrist position, seam movement, pace variations.
●​ Fielding Drills: Catching under pressure, direct hits, agility training.
●​ Fitness Workouts: Strength training, endurance runs, reaction drills.

BASEBALL

Baseball is a bat-and-ball sport played between two teams of nine players each. The
game is played on a diamond-shaped field, where teams take turns batting and
fielding. The objective is to score more runs than the opponent by hitting the ball and
running around bases.

1. Fundamental Skills

A. Batting Techniques

●​ Grip: Standard grip, choke grip for better bat control.

●​ Swing Types: Level swing for contact, uppercut for power hitting.
●​ Types of Hits: Line drive, ground ball, fly ball.

B. Pitching Techniques

●​ Fast Pitch: High speed with precision control.

●​ Curveball: A breaking ball that moves downward and sideways.

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●​ Slider: A fast-breaking pitch with lateral movement.

●​ Knuckleball: Moves unpredictably due to lack of spin.

C. Fielding Skills

●​ Catching: Barehanded for quick plays, gloved for controlled catches.

●​ Throwing: Overhand for long distances, underhand for short passes.
●​ Infield & Outfield Play: Quick reflexes to stop hits and prevent runs.

D. Base Running

●​ Stealing Bases: Timing the pitcher’s throw to advance bases.

●​ Sliding: Head-first or feet-first to avoid tags.
●​ Lead-off Running: Taking a short distance from the base for a quick start.

2. Game Rules & Format

●​ Innings: A game consists of nine innings, each team bats once per inning.
●​ Scoring: A run is scored when a player touches all four bases and returns
home.
●​ Outs: A batter is out if caught, struck out (three strikes), or tagged before
reaching a base.
●​ Pitch Count: Four balls result in a walk, three strikes result in an out.

3. Training & Fitness

●​ Batting Drills: Tee drills, soft toss, and live batting practice.
●​ Pitching Drills: Accuracy practice, speed training, grip strengthening.
●​ Fielding Drills: Ground ball practice, relay throws, reaction drills.
●​ Strength & Conditioning: Sprinting, core training, shoulder strengthening.

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Chapter 5
Athletics Combined Events

5.1​ Heptathlon & Decathlon Jumps- Pole Vault

Pole vault is a track and field event where an athlete uses a long, flexible pole to jump
over a high bar. It is part of the decathlon (for men) and heptathlon (for women),
both of which are multi-event competitions testing an athlete’s all-around ability.

1. Fundamental Techniques

A. Approach Run

●​ Athletes start with a sprint on a runway to build momentum.

●​ The number of strides varies (typically 14-18 for elite vaulters).
●​ The final few strides focus on an explosive push-off.

B. Pole Planting & Take-off

●​ The pole is planted into the box at the end of the runway.
●​ Athletes push off the ground using one foot while keeping the pole vertical.
●​ A strong arm drive and upward extension are crucial for height.

C. Swing Phase

●​ The athlete swings their trail leg forward while gripping the pole.
●​ The body inverts into a vertical position as the pole bends and recoils.
●​ Core strength and timing are essential for effective lift.

D. Extension & Clearance

●​ Athletes extend their arms and push off the pole.

●​ The body is arched over the bar with minimal contact.
●​ Proper body alignment and flexibility aid in clearance.

E. Landing

●​ The vaulter lands on a thick cushioned mat.

●​ Proper technique ensures a safe and injury-free landing.

2. Equipment & Rules

●​ Pole Material: Made of fiberglass or carbon fiber for flexibility.

●​ Bar Height: Athletes get three attempts at each height.
●​ Scoring: The highest successful clearance determines the winner.
●​ Fouls: A failed attempt includes missing the bar, improper take-off, or not
landing in the designated area.

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3. Training & Fitness

●​ Sprint Training: Improves speed during the approach run.

●​ Strength Training: Upper body and core strength are essential.
●​ Flexibility & Agility: Helps in smooth body movement over the bar.
●​ Technical Drills: Pole carry practice, swing-up drills, and take-off repetitions.

5.2​ Throws- Hammer Throw, Basketball, Netball

Hammer Throw

1. Introduction

Hammer Throw is a track and field event where an athlete swings a heavy metal ball
attached to a wire and releases it for maximum distance. It requires strength,
coordination, and balance.

2. Fundamental Techniques

●​ Grip & Stance: The hammer is held with both hands using a firm grip, with
feet shoulder-width apart.
●​ Swing Phase: The athlete performs preliminary swings to build momentum.
●​ Turns & Acceleration: The thrower rotates within a circle, increasing speed
with each turn.
●​ Release & Follow-Through: The hammer is released at an optimal angle
(35-45 degrees) for maximum distance.

3. Training Aspects

●​ Strength Training: Core, leg, and upper body exercises.

●​ Balance & Coordination: Rotational drills and footwork training.
●​ Speed & Timing: Practicing quick and smooth turns before release.

4. Rules & Regulations

●​ The hammer must land within the designated sector.

●​ Three attempts are allowed, with the best throw recorded.
●​ Stepping out of the circle results in a foul.

Basketball

1. Fundamental Skills

A. Passing

●​ Chest Pass: Two-handed pass at chest level.

●​ Bounce Pass: Ball bounces once before reaching the receiver.
●​ Overhead Pass: A high pass used to pass over defenders.

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B. Dribbling

●​ Control Dribble: Low dribble for protection.

●​ Speed Dribble: Quick dribble for fast movement.

C. Shooting

●​ Lay-up: Close-range shot using one hand.

●​ Jump Shot: A shot taken mid-air.
●​ Free Throw: Uncontested shot from the free-throw line.

D. Defensive & Offensive Play

●​ Defensive Techniques: Blocking, stealing, and man-to-man defense.

●​ Offensive Strategies: Fast breaks, pick-and-roll, and three-point shooting.

2. Game Practice & Rules

●​ A standard game consists of four quarters of 10-12 minutes each.

●​ Teams have five players on the court.
●​ Fouls include personal, technical, and flagrant fouls.

Netball

1. Fundamental Skills

A. Catching & Passing

●​ One-handed & Two-handed Catching: Ensures ball control.

●​ Passes: Chest pass, bounce pass, lob pass, and shoulder pass.

B. Shooting

●​ One-Handed Shot: Used for goal shooting.

●​ Step Shot: Players step into their shot for better accuracy.

C. Footwork & Movement

●​ Pivoting: Allows a player to turn without moving the landing foot.

●​ Dodging: Quick movements to evade defenders.

D. Defending & Positioning

●​ Marking: Guarding an opponent closely.

●​ Blocking: Preventing a shooter from taking an easy shot.

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2. Game Practice & Rules

●​ A netball team has seven players on the court.

●​ Players are restricted to specific areas.
●​ Contact and obstruction fouls are penalized.

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Chapter 6
Individual games
6.1​ Shuttle Badminton

1. Introduction

Shuttle Badminton, commonly known as Badminton, is a fast-paced racket sport

played either in singles (one vs. one) or doubles (two vs. two). It requires agility,
speed, and precision, with the objective of hitting the shuttlecock over the net and
landing it within the opponent’s court.

2. Fundamental Skills

A. Basic Knowledge

●​ Understanding the racket parts (grip, shaft, head, and strings).

●​ Different types of grips: Shake-hand grip and Pan-hold grip.

B. Service Techniques

●​ Short Service: A low-trajectory serve used in doubles.

●​ Long Service: A high and deep serve, usually used in singles.
●​ Flick Service: A deceptive serve that appears short but travels deep.

C. Shots in Badminton

1.​ Overhead Shot: A basic shot played from above the head.
2.​ Defensive Clear Shot: A high and deep shot to push the opponent to the
backcourt.
3.​ Attacking Clear Shot: A faster and more aggressive clear shot.
4.​ Drop Shot: A soft shot that lands near the net.
5.​ Net Shot: A gentle shot played near the net to force the opponent forward.
6.​ Smash: A powerful, downward-angled shot used to finish a rally.

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D. Footwork & Movement

●​ Quick lateral movements to cover the court efficiently.

●​ Proper stance and weight distribution for balance and speed.
●​ Split-step technique to react quickly to opponent shots.

3. Game Practice & Rules

●​ A match consists of three sets of 21 points each.

●​ Points are scored on every rally (rally scoring system).
●​ The shuttle must not touch the ground; if it does within the opponent’s court,
the striker wins the point.
●​ Players must serve diagonally into the opponent’s service area.
●​ Net faults occur if a player touches the net during play.

4. Training Aspects

●​ Agility drills to improve reflexes.

●​ Strength training for smashes and lunges.
●​ Endurance exercises for sustained performance.
●​ Coordination drills for precise shot-making.

6.2​ Table Tennis

1. Introduction

Table Tennis, also known as Ping Pong, is a fast-paced indoor sport played with a
lightweight ball and small paddles. It requires quick reflexes, precise hand-eye
coordination, and strategic shot placement. Matches can be played in singles (one vs.
one) or doubles (two vs. two).

2. Fundamental Skills

A. Basic Knowledge

●​ Understanding the parts of the paddle (grip, rubber surface, and handle).

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●​ Different types of grips: Shake-hand grip and Pen-hold grip.

●​ Importance of spin, speed, and placement in gameplay.

B. Stance and Footwork

●​ Alternate stance: Balancing weight on both feet for easy movement.

●​ Parallel stance: Feet positioned shoulder-width apart for stability.
●​ Side-step movement: Quick lateral movement for efficient shot execution.

C. Basic Shots in Table Tennis

1.​ Push Shot: A soft stroke used for controlled returns.

2.​ Drive Shot: A fast and flat stroke to keep the ball low.
3.​ Chop Shot: A defensive stroke with heavy backspin.
4.​ Topspin Shot: A powerful attacking shot with forward spin.
5.​ Smash: A high-speed attacking shot to finish a rally.

D. Serve & Return Techniques

●​ Forehand and Backhand Serve: Using spin and placement to gain an

advantage.
●​ Short and Long Serve: Controlling the bounce to deceive opponents.
●​ Receiving Techniques: Anticipating spin and reacting with the correct paddle
angle.

3. Game Practice & Rules

●​ A match is played in best-of-five or best-of-seven sets.

●​ Each set is played up to 11 points, with a player needing a two-point lead to
win.
●​ A serve must be made diagonally, bouncing once on both sides of the table.
●​ Players alternate serves every two points until one reaches 11 (or a
two-point advantage beyond 10-10).
●​ If the ball touches the net during a serve but lands correctly, it is a let serve,
and the point is replayed.

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4. Training Aspects

●​ Reaction drills to improve reflexes.

●​ Spin control exercises to master offensive and defensive strokes.
●​ Footwork drills for quick lateral movement.
●​ Stamina and endurance training to sustain fast-paced play.

6.3​ Handball

1. Introduction

Handball is a fast-paced team sport played on a rectangular court, where players pass
and dribble a small ball with their hands to score goals in the opponent's net. It
requires speed, agility, endurance, and teamwork. A standard handball match consists
of two halves of 30 minutes each with teams of seven players (including the
goalkeeper).

2. Fundamental Skills

A. Catching and Throwing

1.​ Catching:
○​ One-handed and two-handed catching techniques.
○​ Catching with feet grounded and in motion.
○​ Securing the ball while under defensive pressure.
2.​ Throwing Techniques:
○​ Jump Shot: Used to shoot over defenders.
○​ Center Shot: A basic shot from the middle of the court.
○​ Dive Shot: Executed while diving towards the goal.
○​ Reverse Shot: An unexpected shot using the backhand.

B. Dribbling

●​ High and low dribbling techniques to control the ball.

●​ Switching hands while dribbling to evade defenders.
●​ Using speed and direction changes to advance on the court.

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C. Attack and Counterattack

●​ Fast Break: Quickly transitioning from defense to offense.

●​ Simple Counterattack: Moving into an attacking position after gaining
possession.
●​ Team Coordination: Passing efficiently to break the opponent’s defense.

D. Blocking & Defense

●​ Blocking Opponents: Using body positioning to prevent attacks.

●​ Goalkeeping: Shot-stopping, diving saves, and positioning.
●​ Defensive Tactics: Man-to-man and zone defense strategies.

3. Game Practice & Rules

●​ A match is played in two 30-minute halves, with a 10-minute halftime

break.
●​ A goal is scored when the ball fully crosses the goal line inside the net.
●​ Players cannot hold the ball for more than three seconds without passing or
dribbling.
●​ Dribbling is limited to three steps before passing or shooting.
●​ Only the goalkeeper is allowed in the goal area (6-meter zone).
●​ Free throws and penalty throws are awarded for rule violations.

4. Training Aspects

●​ Agility drills to enhance quick movements.

●​ Strength training to improve shot power and blocking ability.
●​ Endurance exercises to sustain energy levels for a full match.
●​ Tactical drills for offensive and defensive formations.

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6.4​ Ball Badminton

1. Introduction

Ball Badminton is a fast-paced racquet sport played with a yellow woolen ball instead of a
shuttlecock. It is traditionally played in India and requires agility, reflexes, and teamwork. A
standard match is played between two teams of five players each on a 12m x 24m court
divided by a net. The game can be played both indoors and outdoors.

2. Fundamental Skills

A. Grip and Stance

1.​ Grip:
○​ Standard Grip: Used for most strokes and provides control.
○​ Choke Grip: Holding the racquet higher up for better maneuverability.
2.​ Player Stances:
○​ Walking and extended walking stance.
○​ L-stance for quick lateral movements.
○​ Cat stance for defensive positioning.

B. Service Techniques

●​ Short Service: Used to keep the ball low and force the opponent into a weak return.
●​ Long Service: A powerful serve that sends the ball deep into the opponent’s court.
●​ High Service: A strategic serve that gives the server time to reposition.

C. Stroke Play

●​ Overhead Shot: Played with an extended arm to hit the ball forcefully.
●​ Defensive Clear Shot: Sending the ball high and deep into the opponent’s court.
●​ Attacking Clear Shot: A faster, more aggressive clear shot used to pressure the
opponent.
●​ Drop Shot: A soft stroke that lands close to the net.
●​ Net Shot: A controlled shot played close to the net to disrupt the opponent.

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●​ Smash: A powerful downward shot aimed at scoring points quickly.

3. Game Practice & Rules

●​ A match consists of best-of-three sets, with each set played to 35 points.

●​ The ball is not allowed to touch the ground; players must hit it before it drops.
●​ Each team gets three hits to return the ball across the net.
●​ A player cannot hit the ball twice consecutively.
●​ The server must stand behind the service line while serving.
●​ A point is awarded on every rally (rally point system).

4. Training Aspects

●​ Agility Drills: Improves reaction time and movement.

●​ Strength Training: Enhances wrist power for smashes.
●​ Endurance Workouts: Boosts stamina for prolonged matches.
●​ Coordination Drills: Enhances teamwork and reflexes.

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Chapter 7
Aerobics

Aerobics is a form of cardiovascular exercise that combines rhythmic movements with

stretching and strength training to improve overall fitness. It helps enhance heart health, boost
endurance, and burn calories efficiently. Regular aerobic workouts can reduce stress, improve
mood, and promote better sleep.

I had participated in the 3 days NCMC aerobics session conducted by our RSC members and
the sessions were led by our physical education director, Mr. Prathap sir. The sessions were
very exhilarating and energetic. Everyone was having a lot of fun while exercising
themselves!

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Chapter 8
StepUp 4.0

"StepUp 4.0 – You Run, We Plant" is a 5KM run promoting fitness and environmental
sustainability. For every participant who completes the run, a tree is planted to contribute to a
greener planet.

There was a warm up zumba session before the event commenced which got everybody
prepared for the 5K run!

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Chapter 9
VTU Badminton

The VTU Badminton Tournament at RNS Institute of Technology (RNSIT) in

2022 was a thrilling and well-organized event that brought together talented
players from various departments.

Event Highlights:
1. Participation and Team Formation:
· Several departments formed their own teams, with both singles
and doubles
matches conducted.
· ​ The participants showcased impressive badminton
skills, including powerful smashes, strategic drop shots, and
quick footwork.
2. Match Atmosphere:
· ​ The match drew a lively audience of students and
faculty members, who enthusiastically cheered for their
respective departments.
· ​ The energetic environment added to the excitement,
motivating the players to perform their best.
3. Outstanding Performances:
· ​ Many players displayed excellent racket control,
agility, and strategic shot placement.

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· ​ The rallies were intense, with both sides showcasing

quick reflexes and precision.
· ​ The doubles match was particularly thrilling, with
seamless coordination and teamwork.
4. Sportsmanship and Team Spirit:
· ​ The players demonstrated great sportsmanship,
respecting their opponents and officials.
· Both winners and runners-up were appreciated for their
dedication and skill.
· ​ The event fostered a sense of unity and friendly
competition among the departments.

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Chapter 10
RNSIT Sports Club

Similar to the StepUp 4.0, the 5.0 also had the motto of “you run, we plant”. In the 6.0
version, the motto was changed to “run for education”.
I had participated in 4.0 as a runner. In the next two versions, I became a part of the
organizing committee. We had a lot to work for like seeking for sponsors, setting up the
decorations, guests etc.

For the 6.0 version, we went on to donate books, bags and bottles to the students of
government schools in Ramanagara.

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Chapter 11
Cricket Championship

The Inter-Department Cricket Championship at RNS Institute of

Technology (RNSIT) in 2022 was a highly anticipated event, filled with
excitement, sportsmanship, and camaraderie.

Event Highlights:

1. Participation and Team Formation:

· ​ Various departments formed their own teams, each

comprising skilled and enthusiastic players.
· ​ The teams were well-balanced, with players
demonstrating their cricketing skills, including batting,
bowling, and fielding.

2. Match Atmosphere:

· ​ The event drew a large crowd of students and faculty

members who cheered enthusiastically.
· ​ The match was played with great intensity, highlighting
the growing interest and participation of girls in sports.

3. Outstanding Performances:

· Several players displayed exceptional cricketing skills.

· ​ The batting lineup saw impressive boundaries and
sixes, while the bowlers delivered some spectacular spells.
· The fielders showcased remarkable agility and coordination.

4. Sportsmanship and Team Spirit:

· ​ Despite the competitive nature of the match, the

players displayed remarkable sportsmanship.
· ​ Both winning and losing teams were celebrated for
their effort and dedication.
5. Impact and Encouragement:

· The match inspired more female students to participate in

sports activities.
· ​ It promoted physical fitness, teamwork, and
self-confidence among the participants.

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Chapter 12
National Sports Day
On August 28, 2023, RNS Institute of Technology (RNSIT) commemorated
National Sports Day with a series of activities emphasizing physical fitness and
active living. The event was organized by the RNSIT Sports Club (RSC) in
collaboration with the Physical Education Department. Key highlights include:

1. Aerobics Session

A dynamic aerobics session was held on campus, led by certified instructors

with expertise in fitness and wellness. The session focused on promoting
cardiovascular health, enhancing flexibility, and boosting overall physical
fitness. Participants engaged in rhythmic movements set to energetic music,
creating an invigorating and enjoyable atmosphere. The session not only
encouraged physical activity but also highlighted the benefits of regular aerobic
exercise in maintaining a healthy lifestyle.

2. Recreational Activities

To further promote an active lifestyle, a variety of recreational games and

activities were organized. These included fun and engaging team-based and
individual games designed to cater to different interests and fitness levels. The
activities aimed to encourage participation, foster teamwork, and emphasize the
importance of incorporating physical activity into daily life. The recreational
segment provided a refreshing break from routine schedules, allowing
participants to unwind and enjoy themselves.

3. Community Engagement

The event successfully fostered a sense of community by bringing together

students, faculty, and staff in a shared celebration of sportsmanship and
wellness. Through collaborative participation, the event strengthened bonds,
encouraged teamwork, and promoted mutual support. The inclusive and
interactive nature of the activities helped create a positive and welcoming
environment, reinforcing the importance of collective well-being and unity.

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